Category: Be Fit

Aerobic exercise, not weight training, is your best bet when it comes to saying goodbye to that dreaded belly fat, a new study finds.

This isn’t the fat that lies just under your skin and causes the unsightly muffin top. Belly or abdominal fat-known as visceral fat and liver fat-is located deep within the abdomen and fills the spaces between internal organs. It’s been associated with increased risk for heart disease, diabetes, and certain kinds of cancer.

“When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have,” said Duke exercise physiologist Cris Slentz, PhD, lead author of the study in the American Journal of Physiology. “Our study sought to identify the most effective form of exercise to get rid of that unhealthy fat.”

The Duke study showed aerobic training greatly reduced belly fat and liver fat and improved some other risk markers for diabetes and heart disease.

Resistance (or weight) training is still effective for improving strength and increasing lean body mass. But aerobic training burned 67% more calories in the study when compared to resistance training.

Even moderation works. “What really counts is how much exercise you do, how many miles you walk, and how many calories you burn,” Dr. Slentz said. “If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.”

Preventing heat stroke

Preventing heat stroke is possible. Be smart about the summer sun with these tips:

*  Drink plenty of fluids when you’re  out in the heat.

*  Wear clothing that fits loosely and is lightweight.

*  Seek shade or go inside during the hottest hours of the day.

*  Don’t leave people or pets in parked cars, even with the windows down.

*  Exercise indoors on days when there is a heat advisory, or anytime it feels too hot and humid.

*  Keep the very old or very young out of the heat as much as possible.

*  Wear sunscreen. A sunburn can make your body overheat.

Anytime you feel too hot, it’s time to go inside for a cool down. Don’t try to push through it. Exercise is best done indoors on hot days. Heat stroke isn’t worth the risk!

Although you may be coughing, your body aching, and your nose running like a faucet, it can be difficult to decide if you should exercise or take a temporary break.

“We all know that exercise is key to good health, but there are times that your body may need a break,” said Dr. Keith Veselik, director of primary care at Loyola University Health System. “Having to slow down when you’re sick is Mother Nature’s way of saying don’t push it and it’s reasonable to pay attention to that.”

As a general rule, it’s okay to exercise if your symptoms are above the neck, such as a sore throat or runny nose. But it could be dangerous to exercise if you have the following symptoms: fever, shortness of breath, chest congestion, body aches, diarrhea, vomiting or dizziness.

When you’re sick, your body is already battling against an illness and that takes energy.

For instance, adding the extra stress of exercising while sick can be dangerous for someone with a heart condition. A person with diabetes may need to monitor blood glucose levels more often because being ill may raise glucose levels and exercise may lower them.

If you do have a medical condition and are not sure if you should exercise while sick, call your doctor.